Nutrition

The Power of the Middle Ground
In today's day and age, we've become an all or nothing culture. We’ve seem to have lost the art of finding the middle-ground where one can find balance and compromise. This is one of the reasons why diets don't work. People are either "on" or "off." They're either on a diet and things are "on track" or they screw up and fall off (and the "screw-it" syndrome begins with a huge trip to binge-city!) What if the solution was simply found in the grey zone?
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Change Your Habits, Change Your Life
“Meaningful change starts with introspection and honest consideration.” Our lives are largely structured by our habits. For example, the job we have is the product of a set of habits we developed to gain the skills to be qualified for that job. Now we have habits that allow us to continue our work, from getting dressed in the morning, to our commute to work, to the way we handle the tasks at our job. We create habits to get us what we want, and to maintain what we have. These habits can become deeply ingrained in us, to the point where they are subconscious. We go through the motions of these habits without thinking about it. It’s just how we live. However, not all of our habits help us. Some of those subconscious processes can hinder us when we want to make important changes in our lives. A habit that serves you where you’re at won’t always help you get to where you want! The solution is to change, but how do we do it? Well, this is the ultimate question!
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Sugar!
"The secret is not to cut out anything! It’s to have a healthy relationship with food: one where you have an all inclusive approach and mentality." Our clients ask us all the time if they should cut out sugar on their weight-loss journeys. Our answer is no! If you completely abstain from something, all you’re going to do is create built up tension! What this inevitably results in is breaking the strict regime, consuming some sugar, and feeling a ton of guilt and shame! And when you feel guilt and shame, you will also inevitably end up in a town called binge-city! Where you develop a syndrome known as f*ck-it syndrome, and you throw every single good dietary principle out the window! The secret is not to cut out anything! It’s to have a healthy relationship with food: one where you have an all inclusive approach and mentality. This is exactly how we coach our clients. We don’t believe in diets and we don’t believe in strict nutrition protocols. Yes, if you’re a super athlete or you’re training for a competition, by all means you do need a strict and regimented approach. But, if you’re like 99% of the population, and you just want to enjoy food, and look and feel great, then you have to have a healthy relationship with food that permits a long term sustainable way of eating!
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What is Junk Food and How to Quit
"As you shift towards a diet that is filled with fresh, nutritious foods, then your taste buds will forget all about that old junk food." If only junk food didn’t taste so good, then it would be easier to resist. The reason for its craveable flavor is a specialized balance of sugar, fat, and salt. But while it tastes phenomenal, it’s detrimental to your fat loss results. Junk food is becoming more and more cleverly packaged as healthy choices, and so, it’s becoming more and more difficult to judge what is actually junk and what is not. Here are some ways you can identify junk food...
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Your Relationship With Food
“Break away from the negativity surrounding food. Allow yourself to take this journey one step at a time, and realize that no matter what that this is a process.” All of us, whether we know it or not, have a relationship with food. Being that eating is essential for survival, it’s fairly reasonable to expect that over time we all develop our own habits, preferences, and feelings about food. This relationship begins when we’re very young, when we try something delicious (or disgusting) for the first time, beginning to develop our preferences and tastes. It continues through our upbringing when we are exposed to family recipes, cultural practices, and rituals around eating, which shapes our emotional attachment to food. Then, in adulthood, we gain more agency in our food choices, further developing our own tastes and habits.
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On Seeing the Forest for the Trees
"The reality is that just like most things, getting fit and staying fit takes time, patience, and effort." The health and fitness industry has long been inundated with phoney, one-stop solutions. They make us believe that achieving our goals is as simple as taking a pill, avoiding one type of food, or buying some expensive, goofy-looking exercise contraption. We want solutions, and we don’t want to wait for them. As unrealistic as that is, it’s what we all want. However, the reality is that just like most things, getting fit and staying fit takes time, patience, and effort. Those are the three major tenets of achieving any kind of fitness goal. It’s the unglamorous truth that is behind getting results. You have to work for them.
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Essential Elements of Weight Loss, Health, and Wellness
"The essential elements of health and wellness can be summed up in four parts: nutrition, resistance training, sleep & stress, and cardiovascular exercise." When tasking yourself with a weight loss mission, it is important to establish some fixed goals you would like to achieve before you get started. Whether it be losing a certain amount of weight or body fat, or simply wanting to become a healthier individual. Creating these goals will help to motivate you and stay consistent during the process. The other key part of changing your body is to produce a complete regime that includes a healthy eating plan and an efficient exercise routine. However, many people do not properly understand the essential elements that are needed for consistent weight/fat loss. Here is what you need to know. The essential elements of health and wellness can be summed up in four parts: nutrition, resistance training, sleep & stress, and cardiovascular exercise. Making sure you include a balance between these elements will provide you with a certain level of dietary stability. But understanding each element and its various complexities is absolutely critical to achieve success.
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You Are What You Eat
“The truth is if I had taken more time to focus on nourishing myself, I would have felt less tired, had better focus, and would have been able to work just as hard, if not harder!” We’ve heard the saying time and again: “you are what you eat.” It’s one of those phrases that gets said so often that it loses its meaning. I wanted to look at this expression and explain the truth behind it. Everything we eat is broken down in our bodies and used to fuel us and repair us. Food provides all the minerals, vitamins and nutrients that form the building blocks of our entire physiology. In this way, we quite literally are made up of all the things we eat.
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When Salads Go Wrong
When planning out a diet or a new nutritional regime, one of the first things many of us do is prepare a list of healthy meals that can help expedite the process. The most common meal associated with weight loss is salad, and while there are certainly a number of benefits salads can yield, it may not be the most efficient or the best way to lose weight and stay healthy. In my experience, the phrase “I only had a salad for lunch today!” is not synonymous with “I ate a healthy and nutritious meal today!” This is primarily due to the fact that most of the salads you would get from a restaurant are loaded with things like fried croutons, bacon bits, high-calorie salad dressings, etc. And it often results in a much higher caloric intake than things like burgers and fries. It may be hard to believe, but it’s true!
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Simple and Easy Weight Loss Tips
Having personally undergone my own weight-loss journey in the past, losing almost 120 lbs, I know how difficult and daunting the process can be. We often perceive it as a complete overhaul, a 180 degree lifestyle change. We feel like we have to start from scratch with a brand-new, complicated diet, and an intensive, gruelling exercise regimen. The reality is that those kinds of drastic changes are just not realistic for most people. We have jobs, families, and commitments that require our time and attention, and massive overhauls to our lifestyle simply won’t fit into our lives. The truth is, the best way to start any kind of weight-loss or fitness journey is with small, incremental steps. I’m going to share with you some simple tips to implement that will help you start your weight-loss journey, without completely losing sight of the rest of your life and commitments!
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